090306 FRIDAY


Dean is hitting his first Triathlon this season at Stanford this Saturday (we know he’ll do great).


Power Clean

3, 3, 3, 3, 3, 3, 3, 3

Post loads to comments.


Pleasant Hill Meeting Back On! (Sorry for the confusion).

Tuesday, March 10th. Same place, same time as before (7:30pm P.H. City Hall).

No comments from us, but we will still get to hear the discussion and the answer from the Planning Commission.


Muay Thai Seminars the next two weekends with Luca’s trainer Doc Docto:

1. Sunday in Antioch 8 March 2009 from 1pm to 3pm.

2. Saturday in Sacramento 14 March 2009 from NOON to 3pm.

This weekend’s flyer:




Diet high in saturated fat may reduce allergic reactions

. . .”We certainly would not advocate eating a high fat diet because of its link to obesity implications and numerous health implications such as increased risk of heart disease and diabetes.”

(Arrgh! Just when I thought I had found a mainstream article touting the benefits of a high fat diet, they throw that statement right at the end. How can the scientists who did this study be so damn ignorant? -jj)

Click here for complete article

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  • Yvonne

    Good luck Dean!

  • jordan Karnofsky

    i got up to 205 but apparently, according to captain craig, i lift as much as the 99 pound chinese olympic weightlifting team. awesome. that makes me feel like a man.

  • Mark L.

    Is bodyweight a good start point for tripples of power clean?

  • jordan Karnofsky

    no mark. u should definitely start with more than 120 pounds.

  • Mark L.

    120#? I wish! At that weight, I could do pullups “shins to bar”!
    Though, I did do 18 consecutive super strict dead hangs last night after Darren harassed me into it. That’s >almost

  • luca z.

    Here’s the link to see Dustin fight, this is his second fight, the one that he unfortunately lost, check his straight right hand at the very begin of the fight, I’m working on getting the first fight, more to come.


    I hope to see many of you this Sunday at the seminar, remember that this Saturday we’re changing the time, spring forward so adjust for that.

  • Carry

    Jordan….It was a 99lb girl doing a power snatch with that weight. I would have to see it to believe it. …..Marnie is a natural! I think today was her first time ever doing power cleans and she got 105lbs! Girl is STRONG.

  • Dean

    Thanks for the shout out . I will give it My best DCF effort. Max Anaerobic threshold = hurling at the finish.

  • Craig

    Jordan, be prepared to be depressed:

    Xiexia Chen, 48kg (105lbs) – Gold Medal Beijing

    Snatch 95kg (209lbs)
    Clean & Jerk 117kg (257lbs)

    Here she is on youtube with a 120kg (264lbs) C&J:


    This is about technique, quickness and power.

    Dean, be sure to puke on a competitor’s $150 shoes.

  • jordan K

    bet she cant do double unders!!!!!!!!!!!!!!

  • Jeremy Jones

    I bet she can jump over a truck (which means she can probably do quadruple unders – or at least one quadruple under).


  • Stavros @ Diablo CrossFit

    Power Cleans today at 0930 with Sarahs class.


    Still making same mistakes when the weight gets heavy. 35+lbs. over bodyweight, so, I”ll take it, but definitely need work.

  • jordan K

    fine take her side on everything!!!!!!!!!!!!!!!!!!!!!

  • Carry

    It’s OK Jordan…I bet she can’t eat a whole large pizza and drink a pitcher of beer!

  • jordan K

    damn skippy! thanks carry. now i feel better.

  • Alex R

    Power cleans…
    225 x 3
    235 x 1

    Good day… I thought. I almost beat the 99 lb Chinese girl, I think I’m gunna join Jordan for beer and pizza

  • Alex R

    Power cleans…
    225 x 3
    235 x 1

    Good day… I thought. I almost beat the 99 lb Chinese girl, I think I’m gunna join Jordan for beer and pizza

  • Alex R

    Power cleans…
    225 x 3
    235 x 1

    Good day… I thought. I almost beat the 99 lb Chinese girl, I think I’m gunna join Jordan for beer and pizza

  • Shannon Stornetta

    This was mine and Bryan’s workout. We renamed it VERY BAD IDEA:

    500m row
    50 box jumps
    50 push-press

    Bryan- 32:00
    Shan- 36:00

    UGH- I thought I was going to barf on multiple occasions

  • Jeremy Jones

    215 F on 3rd rep
    220 last rep ugly, but I got all three

    (oh yeah, I also got a tabata squat score of 20 in the morning. Not bad for me).


  • craig

    That is a BAD idea, B&S. Row intervals suk.

    JJ didn’t know u got 20! And A2A too. Too funny when your class complained bout your counting.

  • Jeremy Jones

    Mountain called me out on my regular air squat form when going into high reps. He is right, when I do 100 or more in a row, I definitely start getting ‘J-Lo’ butt (I hate air squats).

    This time I really focused on ass to ankles and full hip pop at the top (you’ve got to when you have 14 people standing around you in a circle watching).

    Oh yeah, I also wanted to say that I did those cleans without straps, weightlifting shoes or NOXplode as well.